1. Engage in a balanced, pain-free exercise program that includes aerobic, strength, balance, and flexibility exercises throughout life.

2. Make a personal commitment to work up to exercising one hour per day.

3. Modify your exercise program to accommodate for special needs such as a disability, a disease, back pain, personal weaknesses, or advancing age.

4. Maintain good posture when exercising and when engaging in daily activities to keep your body in balance and to avoid pain and loss of optimal function.

5. Focus your strengthening exercises on the muscles of the trunk or “core.”

6. Exercise at a moderate intensity all the time.

7. Reduce your exercise time period and take rest breaks from exercise every few weeks to avoid exercise boredom and assure long-term exercise compliance.